There are two basic types of fat: saturated fat and unsaturated fat. A large intake of saturated fat is good for health, and its main sources are meat and dairy products. Unsaturated fats are mainly divided into two types: one is monounsaturated fat, mainly from olive oil, and the other is polyunsaturated fat, mainly from nuts, fish and seed oil.
The best diet: pumpkin seeds and flaxseed, these two fatty acids are essential to human body. Take a spoonful of seed oil every day to avoid frying food and prevent the intake of polyunsaturated fat.
The nutritional value is also high, but it is not a food suitable for eating more. Although nuts are delicious and have high nutritional value, they are not suitable for eating more. They are high in calories and oil, and eating too much will definitely affect weight loss. For example, if we knock on a small bag of melon seeds (100g), the heat inside can be as high as 500~600 calories, which is equivalent to eating a big hamburger. For example, the familiar rice is equivalent to eating 4~5 bowls. The calories of this nut should not be underestimated. Especially nuts with high fat and calories, such as walnuts and macadamia nuts.
Although the oil content in nuts is high, most of these oils are "unsaturated fatty acids", which is very beneficial to human body. Compared with saturated fatty acids obtained from fat meat and fried food, unsaturated fatty acids are more needed by human body and less likely to make people fat. For example, omega-3 fatty acids are an important part of human retina and cerebral cortex, which can reduce cell inflammation and prevent hyperlipidemia.
Like fruit, eat before meals to increase satiety. Nuts must be eaten before meals. Like fruit, eat before meals to increase satiety. While eating nuts and fruits, we should appropriately reduce the intake of staple foods and avoid taking too many calories. Nuts contain a certain amount of dietary fiber, which makes them feel full. Try to avoid frying nuts. Dry fruits such as amber walnuts have high sugar content and oil content, so it is better to eat less.
Common dried fruits such as peanuts, walnuts and almonds can be properly ingested. Preserved fruits such as raisins, especially preserved fruits, must be eaten less, preferably 30 grams, just a few.
If you don't eat healthy fat during weight loss, it will easily lead to the lack of fat-soluble vitamins, such as vitamin A, vitamin K, vitamin E, vitamin A and vitamin D. Lack of these nutrients will make your skin dry and your eyes dry. So you can eat healthy fat during weight loss.
Nuts are good food, but the nutritional value of nuts is particularly high when ingested in a certain amount. They are rich in protein, carbohydrates and fats, and contain a variety of minerals, especially calcium, phosphorus, potassium and other three essential elements, and there are selenium in food.
Nuts are rich in dietary fiber. Even if you eat a small amount of nuts, you will feel full as long as you chew them carefully. If you feel hungry between meals, it is recommended to eat nuts, which can improve your satiety and help curb the intake of other foods.
Nuts are good food, but their intake must be controlled. Friends who are losing weight must also pay attention to choosing more natural unprocessed nuts. Some nuts have more additives, such as sucrose, salt and essence. We often eat fish skin peanuts, crab-flavored cashews, honey walnuts and so on. These nuts may make us eat more calories and sugar, which is even worse for losing weight.
The source of calories of nuts is mainly the fat it contains. Nut's heat source is mainly the fat it contains, but this kind of fat is linolenic acid necessary for human body, and there are unsaturated fatty acids that human body can't synthesize by itself and must be provided by food.
It is beneficial to eat 20~25 grams of nuts every day during weight loss. In addition to peanut seeds, you can also eat nuts such as walnuts, pistachios and almonds. These nuts all contain healthy fat that is beneficial to the human body and can be eaten during weight loss. In addition, in addition to the right amount of nuts, we should maintain a balanced diet and moderate exercise every day. Keep enough sleep for 7-8 hours every day, and develop the habit of drinking water at ordinary times to achieve the effect of healthy fat reduction.
In addition, many studies have found that excessive intake of omega-6 fatty acids, in particular, will increase cell inflammation, increase the probability of hyperlipidemia, and easily induce obesity. The proportion of omega-6 in nuts is generally high.